Comparing Nutrients in 300 calories Pan-fried Refrigerated Hash Brown Potatoes VS Roasted Almonds

Weight per 300 calories

• Pan-fried Refrigerated Hash Brown Potatoes: 124g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 2.5 times more energy per unit of mass than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil, which is very high in comparison to other foods. Pan-fried Refrigerated Hash Brown Potatoes having above average energy density.

Which food has more nutrients per 300 calories - Pan-fried Refrigerated Hash Brown Potatoes or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.8g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	61% 0.98g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	15% 2.56g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.4% 42g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	2% 1.44g	3.36% 2.44g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.77% 0.56g	0.007% 0.005g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.76g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.4g	g per day for Men 19-50 years
Fiber	11.7% 4.46g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	7.17% 4g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.033mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.96mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	5.25% 0.068mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	6.9% 27.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.7% 3.35mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14% 2.1mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.2% 24.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.24% 12.4mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	14.7% 0.13mg	61.3% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	11.5% 0.92mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	48.7% 1.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21.6% 151mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	25.7% 873mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	NA	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	6.36% 95mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	1.7% 62.7g	0.033% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pan-fried Refrigerated Hash Brown Potatoes vs Roasted Almonds:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 2.2 times more Vitamin B3, 5.7 times more Vitamin B5, 6.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.7 times more Vitamin B2 and 5.8 times more Vitamin E than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Dry Roasted Almonds have similar amounts of Vitamin B1 per 300 kcal.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pan-fried Refrigerated Hash Brown Potatoes vs Roasted Almonds:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 2.4 times more Potassium and 63.4 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 10.8 times more Calcium, 4.2 times more Copper, 2 times more Iron, 3.5 times more Magnesium, 4 times more Manganese, 1.6 times more Phosphorus and 2.1 times more Zinc than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.

Comparison of macro-nutrients per 300 calories:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 194.5 times more Omega 3 and 4 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.1 times more Fat, 2.1 times more Saturated Fat, 2.5 times more Omega 6, 1.7 times more Sugars and 2.6 times more Protein than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Dry Roasted Almonds have similar amounts of Energy and Fiber per 300 kcal.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.